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Nutrition Guide

nutrition information

Apples

An apple a day really may keep the doctor away! Along with fiber, apples contain antioxidants called “flavonoids,” which may benefit heart health and help keep body cells healthy. Spread apple slices with peanut butter or toss diced into salads.

Apricots

Sweet and delicate, fresh apricots are full of vitamins A and C, fiber and potassium. Potassium helps maintain normal blood pressure. Enjoy apricots as a juicy snack, make into jam, or chop and add to whole-grain pancake batter.

Bananas

Unpeel the potassium in bananas to help maintain normal blood pressure. Slice bananas over cereal or on a peanut butter sandwich.

Blackberries

Pick for vitamin C and fiber, along with antioxidants that may help protect body cells from damage. Try blackberries in fruit salad, baked in a crisp or made into jam.

Blueberries

Packed with vitamin C. Blueberries also offer antioxidants that may help improve age-related memory loss, according to preliminary research. Sprinkle blueberries on fruit salad, yogurt parfaits or whole-grain pancakes.

Cantaloupe

Filled with folate and vitamins A and C. Vitamin A helps promote healthy vision. Breakfast on delicious cantaloupe “bowls” filled with berries. Or, for a tasty appetizer, wrap chunks with thin slices of prosciutto (Italian ham).

Cherries

Choose for potassium, vitamin C and antioxidants that may benefit heart health. Snack on sweet cherries, or add pitted tart types to chicken salad or sauce for pork tenderloin.

Dried Fruit

A wholesome and portable sweet snack, dried fruits are chockfull of fiber and potassium. They also offer antioxidants that may help protect body cells from damage. Watch portion size since dried fruits are more concentrated in calories than their fresh counterparts.

Grapefruit

High in vitamin C, an antioxidant that may help protect cells from damage. Pink and red grapefruit offer more vitamin A than the white variety. For a decadent breakfast, sprinkle halves with brown sugar and broil, or toss segments with baby spinach in a salad.

Grapes

Grapes are great because they contain a special group of antioxidants that may benefit heart health. Slip halved grapes into chicken salad or freeze individual grapes for a refreshing snack.

Honeydew Melon

A sweet source of vitamin C, which helps maintain a healthy immune system. Blend honeydew chunks with berries for a cool fruit soup or scoop out balls and toss with lime juice, mint and cilantro for a unique side salad.

Kiwi

A good pick for potassium. Also, a large kiwi supplies as much vitamin C as an orange. Vitamin C helps the body heal and helps protect from infection. Swirl kiwi into smoothies, dice into salads or halve it and dig in with a spoon.

Lemons and Limes

Their segments, juice and zest lend bright flavor to dishes and add vitamin C, which may help protect cells from damage. Add zing to marinades with grated zest or use the juice on cut fruit to prevent browning.

Mango

Ripe with vitamins A and C, which help maintain a healthy immune system. For a unique dessert, broil slices and serve with light vanilla ice cream. Or, make salsa by mixing diced mango with cilantro, red onion, cumin and lime juice.

Nectarines

This close cousin of peaches is blushing with vitamins A and C, which help keep body cells and the immune system healthy. Slice nectarines over cereal, add to muffins or bake halves and top with a dollop of whipped cream.

Oranges

Vitamin C, fiber and more! Oranges are a leading food source of folate, a B-vitamin that helps form red blood cells. Top chicken with orange salsa—combine diced orange segments, tomatoes, onions, jalapeños and cilantro.

Peaches

A summer favorite bursting with vitamin C, which helps keep body cells healthy. Savor peaches grilled with a scoop of light vanilla ice cream, chopped into chutney to accompany chicken or pork, or baked in a cobbler.

Pears

Full of fiber and a source of vitamin C. Enjoy with slices of sharp, reduced-fat cheddar, diced into green salads or peeled and poached in orange juice with cinnamon and cloves.

Pineapple

A sweet-tart source of vitamin C, pineapple also contains the enzyme bromelain. Early research suggests that bromelain may help keep joints healthy. Thread pineapple cubes on chicken or beef kabobs.

Plums

Along with vitamin C, you’ll find an antioxidant in plums that provides their deep, beautiful color—and may help maintain a healthy immune system, too. Enjoy plums on their own, stewed with apples in a compote or baked into a simple tart.

Pomegranates

The antioxidants found in pomegranates may help protect body cells and tissues from damage. Use pomegranate seeds in salads and pilafs or to garnish meat dishes. Sip some sweet-tart pomegranate juice for a change of taste.

Raspberries

Full of fiber as well as antioxidants that may help protect body cells from damage. Raspberries are delicious solo, on top of low-fat frozen yogurt or tossed in a salad with baby spinach and toasted sunflower seeds.

Strawberries

Great for vitamin C and antioxidants that may benefit heart health. Enjoy strawberries sliced on angel food cake, swirled into smoothies or lightly dipped in dark chocolate.

Tangerines

A super source of vitamin C! Use segments in coleslaw and tuna salad, as a topping for waffles, or in a filling for lettuce wraps.

Watermelon

This picnic favorite is full of vitamins A and C, which help maintain a healthy immune system. For a refreshing change of taste, sprinkle slices with chili powder. Or, dice and make a salsa to top fish and chicken.